9 Benefits of Pumpkin You Can Get

9 Benefits of Pumpkin You Can Get

The benefits of pumpkin are not only obtained from the flesh, but also from the seeds. Fruit that is often used as a mixture of various types of food contains a variety of nutrients that are good for the health of the body.


Pumpkin (Cucurbita moschata) is one type of fruit that is often consumed as a mixture of compotes, cakes, soups, and puddings. In addition, this fruit can also be processed by steaming, sauteing, until it is baked or burned.

Not only the meat, pumpkin seeds can also be processed into healthy snacks that have high nutritional value. In a serving of pumpkin or the equivalent of about 250 grams, there are 50 calories and a variety of the following nutrients:
  • 2 grams of protein
  • 12–15 grams of carbohydrates
  • 0.1 gram fat
  • 2.5 grams of fiber
  • 800–900 micrograms of vitamin A
  • 20 milligrams of vitamin C
  • 50 milligrams of calcium
  • 25 milligrams of magnesium
  • 400–500 milligrams of potassium
  • 0.7–1 milligrams of zinc
  • 1.5–2 milligrams of iron
Pumpkin also contains B vitamins, vitamin K, folate, as well as various antioxidants, such as anthocyanins, lutein, choline, and carotene. Thanks to its fairly complete nutritional content, pumpkin is good for consumption by anyone, both children, adults, and pregnant women.

A series of benefits of pumpkin for health

The various nutrients contained in pumpkin, make this fruit beneficial for the health of the body. The following are the various benefits of pumpkin that you need to know:

1. Lose weight

Pumpkin is a good source of fiber, protein, and complex carbohydrates for health. Not only that, pumpkin is also low in calories and not fatty. Thanks to these ingredients, pumpkin is good for those of you who are on a diet or want to maintain an ideal weight.

2. Smooth digestion

Pumpkin has a high fiber and water content, so it is useful for softening stools and improving digestion. This also makes pumpkin good for preventing and treating constipation.

3. Reducing the risk of getting cancer

Pumpkin contains vitamin A, vitamin C, and beta-carotene antioxidants which are known to inhibit the growth of cancer cells in the body. The nutritional content makes pumpkin a good food choice to prevent cancer.

4. Maintain eye health

Pumpkin is a good source of vitamin A. In fact, the content of vitamin A in pumpkin is more than carrots. In addition, pumpkin is also rich in the antioxidants lutein and zeaxanthin.

This nutritional content makes pumpkin useful for maintaining eye health and preventing eye diseases, such as macular degeneration.

5. Maintain heart health

The content of potassium, fiber, and antioxidants in pumpkin is a good source of nutrients to maintain heart health.

Potassium plays a role in keeping blood pressure stable, while fiber and antioxidants can reduce cholesterol in the blood and prevent blockages in the heart blood vessels.

Some research also states that adequate intake of fiber and antioxidants plays an important role in reducing the risk of cardiovascular disease.

However, to get the benefits of this one pumpkin, you are still advised to live a healthy diet by limiting fat and salt intake, not smoking, and exercising regularly.

6. Maintain brain health and function

Both pumpkin flesh and seeds contain a variety of nutrients that are important for the brain, such as choline, magnesium, fiber, and the antioxidant lutein. These various nutrients are known to play an important role in maintaining brain function and reducing the risk of dementia or senile dementia.

In addition, the lutein contained in pumpkin is also useful for improving memory as well as concentration and learning ability.

7. Increase endurance

Vitamin A and antioxidants contained in pumpkin are also useful for maintaining the immune system, so that the body is stronger against germs and viruses that cause disease. In addition, the content of vitamin C in pumpkin can also speed up recovery when you have a cold.

8. Improve sleep quality

If you have trouble sleeping, try eating pumpkin seeds before bed. Pumpkin seeds are a natural source of tryptophan, a type of amino acid, which can help improve sleep.

Pumpkin seeds also contain zinc which can help the brain produce the hormones serotonin and melatonin, which are hormones that regulate sleep cycles.

9. Maintain healthy skin

Not only preventing the growth of cancer cells, the beta carotene content in pumpkin can also make your skin look healthier and younger and protect the skin from sun damage.

In addition to consuming it, you can also get the benefits of pumpkin for the skin by processing it into a natural face mask. The trick is to puree the skin of the pumpkin until it becomes ¼ cup.

Mix with egg white and 1 tablespoon honey and milk, then stir until smooth. Next, apply it on your face and leave it on for about 10-15 minutes, then wash it off with warm water.

To get the various benefits of pumpkin above, from now on you can try adding pumpkin to your daily diet.

However, avoid excessive consumption of pumpkin. This is because this fruit contains high vitamin A. If consumed in excess, vitamin A can cause vitamin A poisoning.

To ensure the right amount of pumpkin intake according to your health condition, don't hesitate to consult a doctor.